Every fitness activity will come with a unique tool and each tool has certain goals. In the same way, when we talk about the strength training programs, both barbell and kettlebell will play a prominent role. The barbell and kettlebell are considered the big hitters of resistance training. They help in developing strength and power for MMA. Based on the preference and the desired outcome, we can choose any one of the tools and each tool has certain advantages and disadvantages. The barbell is mostly used for heavy loading while the kettlebell is mostly used for performing swings and carriers. So, here are some key differences between barbell vs kettlebell, and get to know which equipment you should choose for strength training programs.
What is a kettlebell?
The kettlebell is a round metal ball that has a flat bottom and comes with a handle on the top. The weight of the kettlebell usually ranges from 5 to 100 pounds. In recent times, the kettlebell has gained more popularity as it has been used by many top celebrities like McConaughey, Sylvester Stallone, and others.
In most cases, it is used to strengthen and tone the muscles, and we can see the number of the kettlebell is gradually increasing in the gym.
What is a barbell?
The barbell is an adjusted weight disk that is attached to each end of the bar and it is mainly used in weight lifting exercises. In most cases, the barbell is used to increase the lower-body strength and it will work best on the body joints. The barbell will help you to achieve growth and progression with unlimited weight variations and multi-joint compound exercises.
Barbell vs kettlebell:
Design
The huge difference between barbell vs kettlebell is the shape of the equipment as the barbell is a 4 to 7-foot long bar and the kettlebell is spherical in shape with a handle. With a barbell, you can lift heavier weights with greater control and recruit multiple muscles at the same time. The kettlebell helps in gripping techniques with a different range of motion.
Training
Barbell training is rational, inexpensive, straightforward, and convenient while the kettlebell movements can be done with dumbbells and vice versa. The barbell will influence the strength training programs and the kettlebell is mostly a dynamic workout.
Utility
The barbell is the most preferred equipment for powerlifters, Olympics weightlifters, and bodybuilders. But this heavy lifting barbell can put you under tremendous stress so the kettlebell can be used to increase your fitness routine. In kettlebell, by increasing the repetition and decreasing the rest time, you can add progression.
Workout
If you are more concentrated on weight-reducing and enhancing cardiovascular health, then the barbell can’t be effective. Also, the repetition of barbell exercises will result in injuries.
So, it would be better to choose kettlebells as they are mostly designed to do multiple reps without resting and it is safer than a barbell.
Strengthening the muscle
The slow lifts and grinds with a barbell are considered more effective strengthening exercises than the kettlebell. The barbell will be challenging and physically exhausting but the kettlebell will move around easily. So in kettlebell, the stabilizing of muscles becomes easier and you can activate multiple muscles at the same time.
Statistics
If you perform the kettlebell exercise three times a week, then the aerobic activity in your body will increase by 6% in just a month. In the same way, if you do barbell squats twice a week, then the lower body strength will be increased by 14% in six weeks.
Burn fat
If you are planning to burn more fat then the kettlebell is considered the best choice. In a kettlebell, there will be a singular handle and the weight is isolated at one spot. So, it is easier to hold and you can go for high repetitions which are not possible in the barbell.
Improve mobility
As the kettlebell can easily swing so it will activate more muscles and if you go from the seating position to standing with the kettlebell then the body uses multiple joints. Using a barbell, it is difficult to improve the mobility and flexibility of the body.
Easy to swing
The prime difference between the kettlebell and the barbell is the location where the weight is centered. On one side the weight of the barbell is equally distributed on either side of the bar while on the other side the kettlebell can easily swing in between the legs.
Building muscle
Most strength training programs include building muscles, even though the load is small in kettlebell still it helps in compound movements. But if you load more weight in the barbell, then there will be serious gain in the glute department.
Which is better?
In barbell vs kettlebell, both are considered good equipment for the strength training programs. Based on the desired adaptation and type of exercise, you can pick the right tool. If you want to get stronger and more powerful for MMA then kettlebell is considered the best. But when it comes to gaining maximum strength, the barbell will act well. But both may end up causing serious injuries, as the kettlebell can bring serious damage to the back while the barbell is dangerous for the joints.
Both barbell and kettlebell serve a different purpose, for example, you can’t do the explosive swings with a barbell and heavy back squats with a kettlebell. The kettlebell is better than the barbell in a few things which are;
- Helps for glute and hamstring development
- Good at explosive movements like medicine balls with handles
- Can be used for carriers such as farmer walk, waiter walk, and front rack carriers
The barbell is better than kettlebell in a few things which are;
- Perform load exercises well such as squats, deadlifts, bench press, and so on
- Can do Olympic lifts easier
- Loaded jumps are easier to load
Now, from the barbell vs kettlebell, you know which will suit your needs and goals and pick accordingly.
Also read:
8 Best Kettlebell Bicep Workouts to Transform Your Arm into A Better